Tuesday’s Workout (CAP)
Three rounds with the following instructions:
Round 1: As Many Reps As Possible in 3 minutes
Rest 3 minutes
Round 2: As Many Reps As Possible in 6 minutes
Rest 5 minutes
Round 3: Complete for time
20 Hang Power Cleans (96/65)
30 Jumping Lunges
40 KB Swings (24/16)
50 Box jumps
… and coming Wednesday (NO CAP)
Push or Split Jerks 1-1-1
10-9-8-7-6-5-4-3-2-1 rep rounds for time of:
Kettlebell Sumo deadlift high pull (24/16)
Kettlebell SnatchEvery now and then a change is in order. Change is good… sometimes just for changes sake, and at other times because of evidence that something works better than the thing you’ve been doing. I’ve made it my business over the years to be incredibly flexible… keeping my eyes and ears open for both major and minor tweaks that can make my life, my business, and the community at CFLA run more efficiently, more smoothly. The other thing I’m always looking out for are training methods and programming that are logistically implementable at CFLA and will lead to better training for our athletes and the entirety of our general community.
Over the past 4 months, Coach Kenny Kane has embarked upon a project to create this sort of programming for our Team. And what he’s come up with, I believe is so good, that it deserves to be shared with our general community. In case you didn’t notice, yesterday, in a repeat of “Fran” after 3 months of training, 4 of our female athletes set PR’s that resulted in almost entirely replacing the top female Fran times on our CFLA leader board! Their training has paid off – and his programming template simply works!
Kenny and I are tweaking his team template so that its applicable for all the levels of athletes in our community as well as our Firebreathers. We’re looking to have this done by the beginning of January… and will keep you posted. As with anything new there will be a few adjustments – one of which will be advanced classes that are truly both different from other classes, and advanced (but more about that in an upcoming email).
I hope you all are holdin’ on to your hats, because 2013 is blowin’ in, and it’s going to be big… really big for each and every one of you, and for CFLA. I can’t wait to share it with you all when it’s complete, because I know how much you’re going to like it!
Matt C. – setting his PR on “Fran” yesterday.